Creamy Sunflower Seed Butter and Maca Smoothie Recipe

This Maca Smoothie made with sunflower seed butter tastes like a healthy caramel milkshake. The natural sweetness from dried mulberries and the caramel notes of lucuma powder combine for a smooth, satisfying breakfast drink — without bananas or yogurt.

Maca powder is often used to support hormonal balance and may help with low energy, symptoms of menopause, and fertility concerns, so this smoothie is a thoughtful option for anyone looking to add a gentle superfood boost to their morning.

Beyond its possible health benefits, this smoothie stands out for its flavor and pantry-friendly ingredients. Many of the components are shelf-stable, which makes this recipe especially useful when fresh fruit is limited.

You’ll enjoy this maca smoothie because:

• Delicious – It tastes indulgent like a milkshake while remaining nutritious.
• Packed with superfoods – Maca, mulberries, and goji berries contribute vitamins, minerals, and antioxidants.
• Low glycemic – Lucuma acts as a low-GI sweetener, helping to avoid blood sugar spikes.
• Nut and banana free – Uses seed butter instead of nut butter and skips banana for a pantry-friendly option.

What is Maca?

Maca powder comes from a root vegetable native to the Andes. It’s considered a nutritional superfood and is commonly used in small amounts to support energy, mood, and hormonal balance. People often add maca to smoothies because the powder provides nutrients without changing texture much.

The flavor of maca is earthy and slightly nutty, so I recommend using only a small amount — typically 1/2 teaspoon per serving — to enjoy the benefits without overpowering the drink. Some people experience mild digestive sensitivity if they use large amounts, so start low and adjust as needed.

Mixing maca into a flavorful smoothie with lucuma, mulberries, and sunflower seed butter helps mask its earthiness while creating a pleasant caramel-like taste overall.

Ingredients

The ingredient list is a bit unconventional, but each item contributes flavor, texture, or nutrition. Many of these pantry-friendly ingredients can be swapped into other banana- and yogurt-free smoothies to boost antioxidants and healthy fats.

• Dried white mulberries – Provide mild sweetness, iron, and vitamin C; freeze-dried or dried mulberries work well.
• Gelatinized maca powder – Easier to digest for some people; use a small amount (about 1/2 teaspoon per serving).
• Lucuma powder – Adds a caramel-like sweetness with a lower glycemic impact than sugar and banana.
• Sunflower seed butter (sunbutter) – Adds creaminess and healthy fats; pumpkin seed butter is a good nut-free substitute.
• Goji berries (optional) – For extra antioxidants; they can be omitted without changing the base flavor much.
• Vanilla – A touch of vanilla extract enhances the milkshake-like flavor.
• Milk of choice – Any plant-based or dairy milk works; oat or hemp milk add creaminess and body.

How to Make a Maca Smoothie

This smoothie is quick and best made in a high-speed blender for a silky texture. The basic process is straightforward:

1. Add the dry ingredients to the blender: mulberries, goji berries (if using), lucuma, maca, seeds, and the seed butter.
2. Pour in the milk and a small amount of water (about 1/4 cup) and blend on high until completely smooth. Stop and scrape down the sides if needed.
3. Add ice 1/2 cup at a time, blending until you reach the desired thickness. Taste as you go to avoid watering it down.
4. Serve immediately for the best texture and fresh flavor.

Recipe FAQ

Healthy Smoothie Recipes

Looking for other no-banana, no-yogurt smoothies? Try these ideas for nut-free, nutrient-dense blends: pumpkin seed smoothie, blueberry sunbutter smoothie, anti-inflammatory pear smoothie, or an apple-carrot blend. All of these pair well with seed butters and shelf-stable superfoods.

Breakfast

Pumpkin Seed Smoothie

Smoothies

Blueberry Smoothie without Banana or Yogurt

Smoothies

Anti-Inflammatory Smoothie

Breakfast

Apple Carrot Smoothie

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Maca Smoothie

By Alicia

Dried mulberries, lucuma, and sunflower seed butter combine into a silky, caramel-like smoothie that packs superfoods into a quick breakfast.

Servings: 2 (16 oz)

Prep: 10 mins

Total: 10 mins

Ingredients

• 3 tablespoons sunflower seed butter
• 1/2 teaspoon maca powder
• 1 tablespoon lucuma powder
• 1/3 cup dried white mulberries
• 2 tablespoons hemp seeds or chia seeds
• 3/4 cup milk (any kind)
• 2 teaspoons vanilla extract
• 1/4 cup water
• 2 tablespoons dried goji berries (optional)

Instructions

• Place the dry ingredients and seed butter into the blender. Add the milk, vanilla, and 1/4 cup water.
• Blend on high until completely smooth, scraping down the sides if needed.
• Add 1/2 cup ice and blend. Continue adding 1/2 cup ice until you reach your preferred thickness, tasting to ensure the flavor stays concentrated.
• If using goji berries, spinach, or other add-ins, add them with the dry ingredients before blending.
• Serve immediately for the best texture and flavor.

Notes

• Maca, dried mulberries, and lucuma powder are available at many health food stores and online.
• You can add protein powder if you want more protein.
• Substitute pumpkin seed butter for sunflower seed butter if preferred.
• The recipe is calculated using hemp milk, but any milk will work.

Nutrition

Calories: 275 kcal, Carbohydrates: 20 g, Protein: 10 g, Fat: 17 g, Fiber: 8 g, Sugar: 4 g. Nutrition information is an approximation.

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This post was originally titled “Sunbutter Smoothie” and was first published Jan 3, 2018. It was updated with new photos, clarified instructions, and a revised title on Dec 3, 2021.